Do you really understand the difference between working out hard and doing a maximum effort?  I'm pretty sure that you grasp that if you are breathing hard, you have sweat on your shirts, you are bent over heaving big breaths, and your muscles are burning, that you are working hard.  This is great because for you to get the benefits you are looking for, you need to push yourself.  Think back to when you first come to the gym.  No matter what you were doing before you stepped in the building, it pretty much felt like you hadn't been doing anything.  Now you are here and have been coming for a while. You are getting the hang of these workouts and what you should be doing.  The bad thing is that you are starting to basically do the same thing every time.  You go the same speed, you do the same weights, you do the same scales, and you're are working hard......but you have more to give.  Why are you holding back?  the harder you are able to go on these workouts the more benefits you will get from them.  The more strength, the more muscle tone, the more calories burned over the day, the more cardio benefits, the more mental toughness benefits, the more confidence, EVERYTHING!  But it will only work if you are pushing to your maximum effort.  Maximum effort means that you literally dump everything you have into the workout.  That if you were offered a million dollars or even if someone was going to damage to someone in your family, you wouldn't be able to muster up any more power or speed to do the workout better.  I know this was kind of a morbid and not nice thing to say but when you are pushed to the limit like that, then you are truly working to maximum effort.  To get to maximum effort, it takes digging.  Im not saying you need to be pissed off at everything to get to that level. But what i am saying is thatin those situations, you will keep going harer and harder until you truly have NOTHING left.  This is maximum effort.  There wont be a need, or an ability, to go and do some long slow duration run.  Im not saying the LSD run is a bad thing, but it really isnt even on the same spectrum as the max effort workout.  Gveyourself the chance and the opportunity to give your maximum effort and see just where THAT takes you!! :)

FEEL THE BURN!!!

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INFERNO WARM UP X 2

Complete the following:

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Dead Lift (15 min limit)

.......6 x 5 reps

*work to a heavy 5RM for the day

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then...

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16 min Clock:

6 min AMRAP:

.......9 reps Thrusters (135/95, wt to get 20-24UB)

.......30 reps Double Unders (2:1 Singles)

4 min REST

6 min AMRAP:

.......9 reps Thrusters (95/65, wt to get 25-30UB)

.......30 reps Double Unders (2:1 Singles)

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MWOD:   compression band on calves and move, downward dog stretch to open shoulders and thoracic spine for thrusters